Warm-up
• 400 m Run
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
3 rounds:
• 10 m Duck Walk
• 10 Jumping Jacks
Strength
Smolov Jr. – week 2, day 2
Back Squat
• 7 sets: 5 reps at 75% + 10-20#
Core
6 rounds:
• 20 sec Plank Hold
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest
Conditioning
40-30-20-10 reps for time:
• Thrusters 45/35#
• Toes-to-bar